Estrategias

Please read each statement carefully before answering. To the left of each item, indicate how often you behave in the stated manner, using the following scale:

Almost Almost

never always

1 2 3 4 5

_____ 1. I’m disapproving and judgmental about my own flaws and inadequacies. _____ 2. When I’m feeling down I tend to obsess and fixate on everything that’s wrong. _____ 3. When things are going badly for me, I see the difficulties as part of life that everyone

goes through.

_____ 4. When I think about my inadequacies, it tends to make me feel more separate and cut off from the rest of the world.

_____ 5. I try to be loving towards myself when I’m feeling emotional pain.

_____ 6. When I fail at something important to me I become consumed by feelings of inadequacy.

_____ 7. When I'm down and out, I remind myself that there are lots of other people in the world feeling like I am.

_____ 8. When times are really difficult, I tend to be tough on myself. _____ 9. When something upsets me I try to keep my emotions in balance.

_____ 10. When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people.

_____ 12. When I’m going through a very hard time, I give myself the caring and tenderness I need.

_____ 13. When I’m feeling down, I tend to feel like most other people are probably happier than I am.

_____ 14. When something painful happens I try to take a balanced view of the situation. _____ 15. I try to see my failings as part of the human condition.

_____ 16. When I see aspects of myself that I don’t like, I get down on myself.

_____ 17. When I fail at something important to me I try to keep things in perspective.

_____ 18. When I’m really struggling, I tend to feel like other people must be having an easier time of it.

_____ 19. I’m kind to myself when I’m experiencing suffering.

_____ 20. When something upsets me I get carried away with my feelings.

_____ 21. I can be a bit cold-hearted towards myself when I'm experiencing suffering. _____ 22. When I'm feeling down I try to approach my feelings with curiosity and openness. _____ 23. I’m tolerant of my own flaws and inadequacies.

_____ 24. When something painful happens I tend to blow the incident out of proportion. _____ 25. When I fail at something that's important to me, I tend to feel alone in my failure. _____ 26. I try to be understanding and patient towards those aspects of my personality I don't

like.

Coding Key:

Self-Kindness Items: 5, 12, 19, 23, 26 Self-Judgment Items: 1, 8, 11, 16, 21 Common Humanity Items: 3, 7, 10, 15 Isolation Items: 4, 13, 18, 25

Mindfulness Items: 9, 14, 17, 22 Over-identified Items: 2, 6, 20, 24

Subscale scores are computed by calculating the mean of subscale item responses. To compute a total self-

compassion score, reverse score the negative subscale items - self-judgment, isolation, and over-identification - then compute a total mean.

(This method of calculating the total score is slightly different than that used in the article referenced above, in which each subscale was added together. However, I find it is easier to interpret the scores if the total mean is used.)

Appendix H

Day-to-Day Experiences ( Mindfulness Awareness Scale. Brown & Ryan, 2003)

Instructions: Below is a collection of statements about your everyday experience. Using the 1-6 scale below, please indicate how frequently or infrequently you currently have each experience. Please answer according to whatreally reflects your experience rather than what you think your experience should be. Please treat each item separately from every other item.

1 2 3 4 5 6

Almost

Always FrequentlyVery FrequentlySomewhat InfrequentlySomewhat InfrequentlyVery AlmostNever

I could be experiencing some emotion and not be conscious of

it until some time later. 1 2 3 4 5 6

I break or spill things because of carelessness, not paying

attention, or thinking of something else. 1 2 3 4 5 6

I find it difficult to stay focused on what’s happening in the

present. 1 2 3 4 5 6

I tend to walk quickly to get where I’m going without paying

attention to what I experience along the way. 1 2 3 4 5 6 I tend not to notice feelings of physical tension or discomfort

until they really grab my attention. 1 2 3 4 5 6

I forget a person’s name almost as soon as I’ve been told it

for the first time. 1 2 3 4 5 6

It seems I am “running on automatic,” without much awareness

of what I’m doing. 1 2 3 4 5 6

I rush through activities without being really attentive to them. 1 2 3 4 5 6 I get so focused on the goal I want to achieve that I lose touch

with what I’m doing right now to get there. 1 2 3 4 5 6 I do jobs or tasks automatically, without being aware of what

1 2 3 4 5 6 Almost Always Very Frequently Somewhat Frequently Somewhat Infrequently Very Infrequently Almost Never I drive places on ‘automatic pilot’ and then wonder why I went

there. 1 2 3 4 5 6

I find myself preoccupied with the future or the past. 1 2 3 4 5 6 I find myself doing things without paying attention. 1 2 3 4 5 6 I snack without being aware that I’m eating. 1 2 3 4 5 6